Breakfast
Avocado and Egg on Rye
Smashed avocado on rye with two poached eggs and chilli. 22 g of protein.
- Calories
- 455kcal
- Protein
- 23g
- Fat
- 22g
- Carbs
- 40g
Per serving, makes 1. Published 29 August 2026.
Allergens
- Gluten
- Eggs
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Rye bread2 slices
- Avocado60 g
About a third of a large one. Half an avocado is nearer 100 g and adds 64 kcal.
- Eggs2 large
- LemonA squeeze
Method
Smash the avocado with lemon, salt and chilli flakes, keeping it coarse.
Poach the eggs in barely trembling water for three minutes.
Toast the rye, spread the avocado thickly and set the eggs on top.
Worth knowing
- Barely trembling water, not a boil. A rolling boil tears the whites off the yolk.
More like this
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.